Oh! I am referring back to an exercise that I posted previously! Go back and review the 'Push-Up' blog post, and then refer back here to understand Push-Ups with Rotation.
Push-Ups are hard, and adding rotation makes them even harder. You're probably wondering, "What is that Nick?"...good question. A Push-Up with Rotation is where you perform the PUsh-Up motion, and then at the top of the motion you rotate your body to one side and lift the opposite arm off the ground pointing it straight up in the air. Here is how it would work:
Start with arms straight and hands flat and spread out directly beneath the shoulder, meaning that ones head should be past their hands on the floor. Draw in your belly button slightly and lightly contract your gluteus muscles (butt) while making sure feet are hip-width apart. Slowly bend elbows keeping them close to the body, leading with the chest and ensuring the abdomen stays steady and does not allow the lower back to slouch. Stop once arms are bent at 90 degrees while not allowing the head to shoot forward, pause for a moment then push back up with arms still close to body and not arching the lower back or bringing the head forward. Once ascending back up, rotate to one side and bring the opposite arm off the ground aiming it straight towards the ceiling while extending the opposite arm straight. Hold with body perfectly perpendicular to floor, then slowly bring arm back down to beginning push-up position. Perform as many reps as desired.
This exercise is made more difficult as one hold the arm up in the air longer. You will feel the entirety of the arm that is holding you up become mightily stressed, which will give you a great workout for the entire arm, shoulder chest and back. Oh yes even the back, for since you are stabilizing your back muscles will have to join the workout party. After every 2 or 4 reps check your posture, for it is easy to get out of alignment with all the rotation going on. Though this is mainly a workout for your chest, this is a great 'total body' exercise. This is a very difficult exercise, so for those beginning with this may instead just want to do the rotation part (starting from beginning Push-Up posture) and stay away from the Push-Up portion until they get used to rotating.
Sunday, December 13, 2009
Sunday, December 6, 2009
Cardio Vs. Weight Training - Round 3
Well now that we have looked at the benefits of both Cardio and Weight Training, who is the winner? Well, it's a tough call. Too bad there's not a way to get both at the same time...Yeah, it really is too bad. Wish there was some way....Hhmmm....OH YEAH, there is! It's what I like to refer to as 'Total Body Exercise'. "I wonder what that could be?" You might be thinking; well, i'm going to tell you.
Most of the time in the gym, you see guys/ladies who have been working out for years and they generally do the same thing. As the body gets accustomed to exercise, the body gets stressed less, minimizing the results that can be seen. It's similar to picking up a heavy book - if I go to pick one up with my right hand, no problem. But if I try and lift it with my left hand, it is much more difficult. Why? Well my right arm is used to grabbing the heavier objects, not my left. I feel silly trying to grab it and picking it up is even weirder. But the more often I try picking up awkward heavy objects with my left hand, the more comfortable my left arm will become at performing the necessary motion, making my brain work as well as the muscles in my arm. This is the same for exercise, for if we don't stress our bodies to do new things, we won't see as much change as we might like to. Let's se how this really looks in an exercise setting.
As people, we generally like to stay to the same thing. We like what is comfortable, for it can sometimes be awkward or embarassing to try new things. Get over it though! When you exercise your entire body during a workout, the results will come much quicker. For example, a 'Squat to Press' (in which one would squat then go into a shoulder press at the top) is a great example: Not only are you exercising your legs, but you are forcing you upper body to do work in the same exercise - your muscles are going to get tired from the repetitions and your heart and lungs are going to have to work hard since you are using so many muscles. You will be breathing hard, pumping more blood and giving your muscles a great workout!
So, the winner is 'Cardio Weight Bearing Exercise'...make sense? To really see the results you want (unless you just want to be gigantic buff or mega skinny) perform more exercises that stress your entire body. The more repetitions you do with not as heavy weight, the better workout for your muscles, heart and lungs you will get. Now it may feel awkward at first, but soon you will feel great and be comfortable with this type of exercise. Always switch up your routine, and stress the entirety of your body.
Remember, Hershfitness.com is your home for all your exercise ball, heart rate monitor, pedometer and kickboxing equipment needs.
Most of the time in the gym, you see guys/ladies who have been working out for years and they generally do the same thing. As the body gets accustomed to exercise, the body gets stressed less, minimizing the results that can be seen. It's similar to picking up a heavy book - if I go to pick one up with my right hand, no problem. But if I try and lift it with my left hand, it is much more difficult. Why? Well my right arm is used to grabbing the heavier objects, not my left. I feel silly trying to grab it and picking it up is even weirder. But the more often I try picking up awkward heavy objects with my left hand, the more comfortable my left arm will become at performing the necessary motion, making my brain work as well as the muscles in my arm. This is the same for exercise, for if we don't stress our bodies to do new things, we won't see as much change as we might like to. Let's se how this really looks in an exercise setting.
As people, we generally like to stay to the same thing. We like what is comfortable, for it can sometimes be awkward or embarassing to try new things. Get over it though! When you exercise your entire body during a workout, the results will come much quicker. For example, a 'Squat to Press' (in which one would squat then go into a shoulder press at the top) is a great example: Not only are you exercising your legs, but you are forcing you upper body to do work in the same exercise - your muscles are going to get tired from the repetitions and your heart and lungs are going to have to work hard since you are using so many muscles. You will be breathing hard, pumping more blood and giving your muscles a great workout!
So, the winner is 'Cardio Weight Bearing Exercise'...make sense? To really see the results you want (unless you just want to be gigantic buff or mega skinny) perform more exercises that stress your entire body. The more repetitions you do with not as heavy weight, the better workout for your muscles, heart and lungs you will get. Now it may feel awkward at first, but soon you will feel great and be comfortable with this type of exercise. Always switch up your routine, and stress the entirety of your body.
Remember, Hershfitness.com is your home for all your exercise ball, heart rate monitor, pedometer and kickboxing equipment needs.
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